MK-7: The Unsung Hero of Bone and Heart Health
When it comes to nutrition, certain vitamins—like Vitamin C for immunity and Vitamin D for bone strength—often steal the spotlight. But there’s another nutrient quietly working behind the scenes, making these vitamins even more effective: Vitamin K2, especially in its standout form, Menaquinone-7 (MK-7).
Vitamin K2 vs. K1: What’s the Difference?
Vitamin K1 is best known for helping your blood clot. Vitamin K2, however, plays a completely different and crucial role: it helps your body manage calcium, ensuring it ends up where it’s needed most—your bones and not your arteries.
Not All Vitamin K2 Is the Same: Why MK-7 Matters
Vitamin K2 isn’t just one thing—it’s a family of nutrients called menaquinones. The two most common forms in supplements are MK-4 and MK-7, and they act very differently in your body:
- MK-4: Found in animal products like meat and eggs, MK-4 doesn’t stick around in your bloodstream for long, so you’d need to take large, frequent doses to get any real benefit.
- MK-7: Sourced mainly from fermented foods like the Japanese dish natto, MK-7 has a much longer half-life—about 72 hours. This means it stays active in your system, providing steady support with just a small, once-daily dose.
For everyday health, research shows MK-7 is the more efficient and effective choice.
How MK-7 Works: The Body’s “Calcium Traffic Cop”
MK-7’s main job is to activate two important proteins that control where calcium goes in your body:
- For Bones: MK-7 turns on a protein called osteocalcin, which helps lock calcium into your bones, making them stronger and denser.
- For Heart Health: MK-7 also activates Matrix Gla Protein (MGP), which keeps calcium from building up in your arteries. This helps keep your blood vessels healthy and flexible.
MK-7 and Vitamin D3: A Powerful Team
Vitamin D3 helps your body absorb calcium, but it’s MK-7 that makes sure the calcium ends up in the right places. Vitamin D even boosts the production of the proteins that MK-7 activates. Without enough MK-7, taking lots of Vitamin D could lead to calcium building up in the wrong places—like your arteries. Together, they ensure calcium supports both your bones and your heart.
How to Get Enough MK-7
Our bodies aren’t very good at turning Vitamin K1 into K2, and most Western diets are low in K2-rich foods. Fermented foods like natto are the best sources, but if that’s not your thing, a supplement is a reliable option. Look for “Menaquinone-7” or “MK-7” on the label, and aim for a daily dose between 90 and 180 micrograms for general health.
Vitamin K2 is considered very safe, but if you’re taking blood thinners like warfarin, talk to your doctor before starting any Vitamin K supplement.
Bottom Line
Vitamin K2 as MK-7 is a key nutrient for anyone who wants to support both bone and heart health. It helps your body use calcium wisely, making sure it strengthens your bones without harming your arteries. When combined with Vitamin D3, it forms a smart, effective team for long-term wellness.
